Friday November 30th

CrossFit Boathouse – CrossFit

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Prep/Skill

pigeon

hamstring stretches

Warm-up

200m row

4 inch worms

200m row

4 pvc cleans

x3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 35

10 power cleans (135/95)

200m row

10 bench press (135/75)

200m run

10 handstand push ups

200m row

Rx+ strict hspu, heavier bench press

L3: (115/75, 115/65) abmat hspu

L2: (95/65, 95/55) 3 wall walks

L1: (75/55, 75/45) 2 wall walks

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